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Full Body HIIT: 15 Minutes Per Round No Equipment Workout

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Hi Everyone!

Are you ready for a quick workout challenge? Today’s workout only takes 15-Minutes Per Round. It is a full body workout, and it requires no equipment. Be sure to warm-up first to maximize the benefits of your workout.

Warm-ups should always be dynamic (moving) to get your blood flowing and get your body ready to work hard. You actually burn more calories and workout at a higher intensity after a warm-up.

I had some more video issues while filming this one, so if you see little editing cuts in the video that is why. The baby woke up, and was a perfect angel while I was filming, but for some reason the video cut out half way through the workout! Technology has not been friendly with me lately, but we are working on our issues. 😉

I have decided that for the rest of the month I am going to do 10 Sun Salutations per day. This morning I got in 5 before my baby needed me, so I am going to do 5 more this evening. You can check out the video here: Traditional Sun Salutation-Surya Namaskar if you aren’t sure how to do a Sun Salutation and want to join me in the challenge. That link also has a Fitness Fusion variation on Sun Salutations, but I am just doing the traditional version. It is a great full body routine that focuses on both strength and flexibility. Yoga always reminds me to be more present, and focus on form and the mind body connection.

Jesse and I also took Maverick outside for a nice walk this evening. We had a busy day, so it felt great to get outside and move!

I hope you enjoy today’s workout! If you haven’t checked out Jesse’s video on Proper Running Form you can find it here: 6 Tips for Proper Running Form.

See you tomorrow!
Melissa

PS You can find me on Instagram, Twitter, Snapchat and Pinterest: @BenderFitness and on Facebook: @MelissaBenderFitness Jesse is on Instagram: @BenderCrosby1

PPS Don’t forget to check out my BodyRock Mom workout series on the BodyRock.tv Facebook page Live on Monday’s at 2 PM. Maverick was a special guest in today’s workout, which I did while Baby Wearing.

Finished your 6 week challenge today. Thank you, it was fun. Having an 18 week old baby & a toddler didn’t make it easy to get my workouts done every day, but I managed to do about 4 a week. My baby is a power napper, so I could only do 1 round most of the time. I actually took before photos the day I started, I still need to loose a lot of weight, but I can definately see a drastic change. Especially my tummy. My husband & I (with kids in pram) started running yesterday. I read your “running for beginners” post & it sure helped. Thank you for that. Going on holiday end of this month & I would love to wear my bikini again! I still hate burpees though!

Hi Melissa! Just wanted to thank you for such a great 6 weeks!! I just now finished the 6-week postpartum workout challenge. I lost 8 pounds, and I’m sure a bunch of inches. Sadly I didn’t think to take my measurements, but I will, and then continue onto something else! I’m actually 16 and 13 years postpartum haha (it does not make sense at all that I have 2 teenagers!!), but I thought this challenge would be a good place to start — it was that and much more. I had gotten so bored with my regular old cardio and workout routines. My daughters sometimes even join me — “you’re working out with Melissa Bender?? I want to do it too!!!” I still struggle with alot of the moves (planks, pushups, squats), but I’ve gotten so much stronger, I just modify where I can and hopefully will work up to more complete movements…I guess I’ll fake it til I make it! Anyway, my question is what do I try next? I know you’ve got all kinds of workouts and challenges on your website, but I’m curious if you recommend a logical next step to build upon what I’ve achieved so far, something that I can follow, a la the 6-week postpartum challenge. Thanks again, you are such an inspiration!

I am almost done your 6 week postpartum workout regime, I am wondering where to go to next in terms of working out as I would like to follow your progress from the end of this workout series. I tried to find a lead in your blog posts with no success. (yes, I am behind a few months)…